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July 06, 2011


Grain-Free Granola

1 1/2 C Almond Meal
1 C Coconut
1 C Sliced or Slivered Almonds
1/2 C Chopped Walnuts
1/2 C Sunflower Seeds
1/2 C Pumpkin Seeds
1/4 C Dried Cherries
1/4 C Chopped Dried Apricots
1/3 C Coconut Oil
1/2 C Honey
Cinnamon to taste

Mix all dry ingredients together. Warm honey and coconut oil in the microwave so that it is easy to work with. Pour the honey/coconut oil over the mix and stir it all up. If you like it gooey/chewy...try adding more honey.

Bake at 250 for about 30 minutes, stirring every 10 minutes.

Play around with the ingredients to find a combination that you like...you can add anything; chia seeds, flax, etc. If you want it to stay chunky don't break it up as much when you stir.

It is awesome with some almond milk or plain as a snack. I think you could make bars too.

*One more thing, all of the nuts should be raw.

2:50 40lbs
Thanks Josh for remembering to post that, even if it was a week later lol!

I made this a couple of weeks ago...SO GOOD!!!

Also, for anyone interested...Molly, Sara, Josh, Kevin, New Sam and I will be getting up at the crack and competing at the Crossfit Rochester Games Fundraiser this Saturday. I believe competition begins around 9am. All are welcome to come hang out and cheer us on!! We did it last year and it was really fun...hope some of you can make it out there :)

Monday's WOD
2 rounds + 1 jumping muscle up
got 2 regular muscle ups the first round then had to scale the rest

3 x 1k run w/ 3 min rest
5 min break
Saturday's WOD
7 rounds + some running

Good luck everyone!

Best of luck to everyone competing!

4:10 with a 60lb dumbell instead of sandbag

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